Thursday, December 13, 2018
Wednesday, December 12, 2018

Crossfit & Bootcamp- 5 rounds each for time: 250m row, 15 WB, 5 bar MU (or 10 pullups)

Wednesday, December 12, 2018
Tuesday, December 11, 2018

Crossfit-  2min max rep DU, then 14min amrap 10 fr squats, 10 box jumps, 20 russian kb swing, 40 DU //Bootcamp- bench press 5x10, then 8min amrap 100m run, 10 db hang snatch (5 each side), then 30sec bike sprint

Tuesday, December 11, 2018
Monday, December 10, 2018

Crossfit- 7 rft- 10 burpees, 20 situps, then 4 rounds not for time- kneeling paloff press, 20 sec bottoms up kb hold, 8 single arm floor press//Bootcamp- 4rft- 400m run, 15 box jump, 20 front squats, 25 rope slams

Monday, December 10, 2018
Sunday, December 09, 2018

Crossfit-  7 rounds of rowling (with air squats and pushup penalty), the 7min warmup with clean and jerks, then 12min to find max c&j //Bootcamp- baseline bootcamp retest- for time: C&J (21-18-15-12) & burpee (15-12-9-6), then 50 db wipers, 100 toe crunches, 50 candlesticks

Tuesday, September 25, 2018
Monday, September 24, 2018

Crossfit- Fight gone bad style: 1 minute each station power cleans 155/105 Russian Twists 35/25 Double Unders Rest  Bootcamp/Community WOD- 18min amrap- 18 cal row, 15 db floor press, 12 db step up, 9 pullups